Move

1) Push Press: Build to technical set of 5

2) 15 Minute AMRAP:

5 Dumbbell Hang Power Cleans
5 Dumbbell Push Presses
5 Cal Echo Bike

Train

1) Push Jerks: Build to heavy set of 8

2) “Goody Two Shoes”

Every 90s x 10 Rounds:

10-1 Dumbbell Hang Clean & Jerks @ 50/35
Max Cal Echo Bike

Stimulus

1) Build in sets of 4 and when you think you’ve got your heaviest set of 8 loaded, go for it. Aim for 80+ % of your 1RM

2) Select a weight that allows for sets to be done unbroken. Each rep starts at the hang and finishes overhead, before returning to the hang. Do your best to reduce shrugging and utilize as much of your legs and technique in getting under the dumbbells as you can, pause overhead to ensure shoulder and midline stability. Each round, you should get more calories on the bike as there is less time spent doing DB CJs